Choose Your Base
Choose Your Proteins
Choose Your Mix-ins
Choose Your Sauces
Choose Your Toppings
Total Nutritional Information
How to Use the Poke Bowl Calorie Calculator
Welcome to the Poke Bowl Calorie Calculator! This interactive tool allows you to create personalized poke bowls and instantly see the nutritional information based on your selections. Follow the steps below to get started.
Step-by-Step Guide
- Select Your Ingredients: Browse through the list of available ingredients, including bases, proteins, toppings, and sauces. Check the box next to each ingredient you want to add to your bowl.
- Adjust Serving Sizes: Use the number field next to each ingredient to specify the number of servings. You can adjust portion sizes to fit your dietary needs.
- View Nutritional Information: As you make your selections, the calculator will automatically update the total calories, protein, carbohydrates, and fats at the bottom of the list.
- Explore Popular Combinations: Visit the “Popular Combinations” section to see suggested bowls. Click “Select” to load these combinations into the calculator.
- Add Custom Ingredients: Can’t find an ingredient? Use the “Add Custom Ingredient” form to include it in your bowl.
- Save & Export: Save your favorite bowls and export the nutritional information as a PDF for future reference.
Example Poke Bowls
Here are some example poke bowl combinations to inspire you:
| Combination Name | Ingredients | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Classic Salmon Bowl | White Rice, Salmon, Avocado | 350 | 25.2 | 47.8 | 10.9 |
| Lean Tuna Bowl | Brown Rice, Tuna, Avocado | 320 | 26.6 | 40.5 | 7.0 |
| Veggie Delight | Quinoa, Tofu, Edamame, Cucumber | 290 | 18.0 | 35.0 | 9.0 |
Each ingredient comes with detailed nutritional information, including calories and macronutrients per serving:
- Protein: Essential for muscle repair and growth. Found in ingredients like fish, tofu, and legumes.
- Carbohydrates: The body’s primary energy source. Includes sugars, starches, and fibers found in grains, fruits, and vegetables.
- Fats: Important for energy, cell function, and nutrient absorption. Includes healthy fats from sources like avocados and fish.
Adding Custom Ingredients
If you wish to add an ingredient that’s not listed:
- Navigate to the “Add Custom Ingredient” section below the calculator.
- Enter the ingredient’s name and its nutritional information per serving.
- Click “Add Ingredient” to include it in your ingredient list.
- The custom ingredient will now appear with the others and can be selected and adjusted as needed.
Saving and Exporting Your Bowls
You can save your favorite creations and export the details for future reference:
- Save Combination: Click this button to save your current bowl. (Feature coming soon)
- Export as PDF: Click to generate a PDF document with your bowl’s nutritional information. (Feature coming soon)
Tips for Creating a Balanced Poke Bowl
- Choose Whole Grains: Opt for brown rice or quinoa for added fiber and nutrients.
- Load Up on Veggies: Add a variety of vegetables for a range of vitamins and minerals.
- Select Lean Proteins: Include options like tuna, salmon, or tofu to increase protein intake.
- Be Mindful of Sauces: Sauces can add extra calories. Use them sparingly or choose low-calorie options.
- Customize Portions: Adjust serving sizes to fit your dietary goals, whether you’re aiming to lose weight, build muscle, or maintain health.
Frequently Asked Questions
Q: How accurate is the nutritional information?
A: The nutritional values are based on standard data for each ingredient. Actual values may vary based on specific brands or preparation methods.
Q: Can I include sauces and dressings?
A: Yes, you can add sauces and dressings using the “Add Custom Ingredient” feature by entering their nutritional information.
Q: How do I adjust the servings for more precise measurements?
A: You can enter decimal values in the servings field (e.g., 0.5 for half a serving) to fine-tune portion sizes.
